7 Hacks To Motivate Yourself To Make Progress

Ready to stop procrastinating and make some progress? Try one of these seven simple hacks to motivate yourself into action. Give them each a try over the coming days and weeks and find the ones that make the biggest difference for you. Whenever you find yourself procrastinating, come back to this list and employ one or several of these hacks. Your productivity will soar. 

 

Tip #1: Pick Something Small 

 

One of the big reasons we procrastinate is because something feels overwhelming. There’s too much too do, so we choose to forget about it for a little while. It’s a coping mechanism, just not a very productive one. Instead, pick one thing, something small that you can do right now to move you in the right direction. This creates momentum and forces you to take action. 

 

Tip #2: Set A Time And Go 

 

Another hack that works like a charm is to set a timer. Your phone has one built in, as do most smart watches. Set it for fifteen or twenty minutes and chip away at a task you’ve been procrastinating on. This works just as well for declutter your closet as it does for filling out those dreaded expense reports. If twenty minutes feels too long, start with ten. Again, the goal is to start and do something. 

 

Tip #3: Bribe Yourself 

 

There’s nothing wrong with bribing yourself if that’s what motivates you. Work on a home improvement project for an hour and then watch an episode of your favorite show. Or promise yourself a new gadget or pair of shoes when you finish painting the living room. Come up with something that motivates you and go for it. Remind yourself of the prize at the end of the project whenever you’re tempted to put things off for another day. 

 

Tip #4: Find An Accountability Partner 

 

Find someone else who’s either trying to be more productive or beat procrastination themselves. Check in with each other daily. Share what you want to accomplish and what you will get done today. Knowing you have to report to someone else makes you take action. It’s also motivating to see the other person do the same. Try it.

 

Tip #5: Measure Your Progress 

 

When you’re working on something long-term like losing thirty pounds for example, it can be tempting to procrastinate because it doesn’t seem like you’re making much progress. Instead, prove to yourself that you are getting closer and closer by tracking or measuring it. Make a chart, use a spreadsheet, keep a journal. Find a way to measure your progress and use it to motivate yourself to keep going. 

 

Tip #6: Remind Yourself Of Your Why 

 

There’s a reason you’ve decided to do that thing you keep putting off. Think about why you want to get it done. Is it so you get your tax refund? So, you can run around with the kids? So you can find the clothes you actually want to wear? Find out your why. Write it down and then keep it front and center. Look at it every day before you get ready to get to work. 

 

Tip #7: Just Start

 

I've saved the best for last. It's the easiest but also the most powerful. Hear this. Just get started. That's right, sometimes all you have to do is just get moving in the right direction. Do something. Do anything. Even if it's something super small. You get over that initial hump and start to build some momentum.

Set A Goal - Write It Down - Get Started

Getting over procrastination takes action. Of course, that is easier said than done. Today I'm going to share a simple three-step process with you that will help you get off your butt and get more done than you ever thought possible.

 

it all starts with a goal. You have to know what it is you want to accomplish. if you don't know what your goal is, it's hard to know what you should be doing first or what you should be doing right now to move in the right direction. So, what do we do instead? Anything other than the work we know needs to get done.

 

your goal is simply putting what you know you need to get done into words. A good goal has defined parameters and a set deadline. That doesn't have to be complicated. Here's a simple goal we all strive to accomplish. We have to file our taxes by April 15th. You have a pretty good idea of what paperwork you need, would forms you need to fill out, and where you need to turn them in. You also know what your deadline is. In other words, you have a well-defined goal when it comes to filing your income taxes. And yes, I realized most of us still procrastinate when it comes to this particular task. That's why the remaining steps are just as important as the first one. For now, I want you to think about one thing you need to get done and turn it into a goal.

 

Write it down. I don’t care if you find a random scrap of paper, use your favorite notebook, or type a note to yourself on your phone. The important part is that you put your goal into writing. This does two things. First of all, it helps you clarify what your goal is. You have to get pretty specific when you try to put what you want or need to do into words. Secondly, writing it down gives you something to look back on. It serves as a reminder and as a tool that you can use when you are tempted to procrastinate. 

Last but not least, it’s time to get started. That’s often the hardest part, isn’t it? You’re tempted to skip your workout until you lace up your shoes and get started. Once you’re off and running, it’s much easier to keep going. Once you have your goal written down, think about something you can do right now to move you in the right direction. Go do that. Then come back and do something else. Each morning, start by looking at your goal and challenge yourself to take action. Before you know it, you will have made some serious progress. And you’re starting to beat procrastination. 

 

Forgive Yourself For Procrastinating In The Past

Are you a procrastinator? Many of us have the tendency to put things off and no matter how often we beat ourselves up over waiting to the last minute to pack for a vacation, book a flight, or file our taxes and struggle to get it all done in time, we keep doing it again and again. If you’re ready to finally beat procrastination and get ahead of the game, you’re in the right place. 

 

Over the course of seven blog posts, I’m going to share my best tips and strategies for overcoming procrastination with you and we start today with - Forgiveness. I know it seems like a strange place to start, but it’s an important first step. Here is why forgiving yourself for procrastination should always be the first step. 

 

Here's the thing. There's nothing you can do about the past except learn from it. Beating yourself up about not following the plan you made for reaching a goal does you no good. Quite the opposite actually. If you stress yourself out and engage in negative self-talk, you make it worse. Those feelings of anxiety will enforce your habit to procrastinate again the next time. 

 

The next time you find yourself procrastinating, tell yourself that it's okay. It's not the end of the world. Say it out loud and then promise yourself to try to do better. Trying is the important keyword here. You're working on mastering a new skill and changing a habit. That takes practice, time, and of course failing again and again. It's part of the learning process. 

 

You may feel frustrated at times about your lack of progress. It's normal. If you can, tap into that frustration and use it to motivate you. Vow to try again and do better. Look at your mistakes. What caused you to procrastinate this time? Learn from it and you will start to do better. 

 

Maybe there's a big task and you started strong, chipping away at it a little at a time. Then you missed a day, and another. That's okay. Not great, but okay. You did well for a while. It's good practice and maybe this particular experience taught you that you can't allow yourself to skip more than one day on an ongoing project. 

 

There's always something new to learn whenever we fail at something or slip back into a bad habit. At the very least we figure out that something isn't working for us. Maybe you do better with three or less to-do's per day. Maybe you need twenty-five so there's always something to check off. You won't know until you try. 

 

Forgive yourself for procrastinating so you can move on and practice some more. 

The Importance of Sleep to Help Your Body Fight Colds and Flu This Season

Can you recall a time in your life when you didn’t get enough sleep? For many of us, this happens from time to time. We’re staying up late to study for finals in school. Or how about those many sleepless nights after welcoming a newborn. Or maybe you suffer from the occasional bout of insomnia. Think back on one of those times. Chances are that those were also times when you were more likely to catch a cold or come down with the flu or a stomach bug. 

 

On the flip side, making sure you get plenty of quality sleep can serve as a sort of insurance policy. It strengthens your immune system and helps your body fight off any type of infection or threat that comes its way. In addition, your body will be able to heal itself faster should you come down with something if you get plenty of rest. That’s why your doctor often orders plenty of rest and fluids when you have a cold. 

 

But why exactly is sleep so important both to boost the immune system to avoid getting sick in the first place - and during the recovery period, should you come down with something? Your immune system uses antibodies to fight an infection. At the end of the day, it works the same whether you’re preventing an infection from taking hold or fighting one off that’s taken enough of a hold to make you feel sick. These antibodies stick to the virus and affect cells, rendering them ineffective. The virus-antibody combo can then be eliminated, which is why it is important that you drink plenty of fluids. It makes it easier for your body to flush them out. 

 

This still doesn’t explain the role of sleep, does it? I’m getting there. Your body produces antibodies more effectively while you sleep. I’m no scientist, but I’m sure it has something to do with the fact that your body isn’t busy doing everything else it has to do as you move about your day, running around, eating, getting that papercut that requires additional resources… you get the idea. While you are asleep, your immune system can work more efficiently at producing antibodies and deploying them throughout the body to fight the infection. 

 

Keep this in mind the next time you’re tempted to burn the candles from both ends, and use it as motivation to stay home and take a nap instead of heading into work when you’re coming down with something. 

Stay Healthy Through Good Diet and Exercise

One of the most important things you can do to avoid getting sick - and not just from cold and flu, but anything else out there that’s contagious - is keep your body as strong and healthy as possible. One of the best ways to do that is to eat a healthy diet and get some sort of daily exercise. Here’s what that may look like. 

 

Tips for Eating Healthy

 

Improving your diet to eat healthier can seem like a challenge. There’s a lot you can do. The key is to start and make small improvements as you go along. A great place to start is by cutting out sugar and processed foods. Replace them with whole foods options where you can. Have an apple instead of a candy bar when you need a snack. Fix some scrambled eggs instead of pouring a bowl of sugary cereal in the morning. Skip the fast food burger and fix a salad to take to lunch. You get the idea. 

 

From there, I would encourage you to add more fresh fruits and vegetables. Try something new. A new piece of produce, a new healthy recipe, a new way to cook your favorite foods in a healthier way. Experiment and don't be surprised if your tastes change over time. A baked sweet potato will start to taste better while soggy burgers will start to lose their appeal. 

 

Simple Ways to Sneak More Exercise into Your Day 

 

The key to regular exercise is to create a few habits. An easy way to start is to incorporate a brisk daily walk. Something as simple as a stroll after dinner or first thing in the morning can contribute to a healthy body. Another option many find helpful is to wear a pedometer or fitness tracker. Monitor your daily step count for a few days and then start to increase it until you get to the recommended 10,000 steps - or challenge yourself to do even more. 

 

Keep your bones strong and improve your overall fitness by adding some simple weightlifting routines. You don’t need any fancy equipment. Use your body weight for resistance and grab some cans to use as weights. Of course, if you’re feeling motivated, you may also choose to join a gym or hire a personal trainer to help you get into a good workout routine. 

 

Between the healthy food you’re eating and the exercise you’re getting, you’ll start to feel better, get stronger, and become healthier. As a result, your immune system will be in a better position to protect you from whatever cold and flu season sends your way. 

Avoid Getting Sick by Keeping Your Distance

There are quite a few things you can do to avoid coming down with the flu or catching one of those nasty colds this year. Yes, you can and probably should get a flu shot. Get plenty of sleep, eat a healthy diet, and exercise regularly. The healthier your body, the stronger your immune system. Another important preventative measure is washing your hands. But don’t stop there.

 

As much as possible, keep your distance from people who are coughing and sneezing. Turns out that the average cold or flu virus only travels about six feet through the air. That means if you can keep a little bit of distance between yourself and anyone that looks like they are sick, you improve your chances of staying healthy. 

 

Of course, that’s easier said than done. Sometimes we end up stuck in meetings with sick coworkers who didn’t stay home. Or we must brave public transportation. Or worst of all, we have to wait in a doctor’s waiting room or hospital. Wearing a mask and washing your hands will help. You should also do your best to keep that six-feet distance I mentioned earlier. Move a few seats if you can. Take a different route when you see someone with glassy eyes, or someone who’s showing any kinds of symptoms that indicate they may have a cold or the flu. 

 

Teach your loved ones to do the same. If they get sick, you will be surrounded by people who spent most of their day within close proximity of you, needing your help and physical attention. Eat a healthy diet and go out and exercise as a family. Boost your vitamin C intake during the winter months when cold and flu are most rampant. When they do get sick - it happens - do your best to protect yourself. Wash your hands and try to avoid getting coughed or sneezed on. I know, easier said than done, but do what you can. 

 

Last but not least, use your influence to encourage others to stay home when they are sick. Lead by example. Stay home from the office and avoid heading out to the store when you’re sick. If you have to venture out, keep your distance and wear a mask. Don’t sneeze or cough into your hands. Use hand sanitizer before touching common use items like the keypad at the grocery store and the likes. Keep your kids home from school. Spread the message of the importance of staying home when sick to get others to do the same. 

3 Simple Ways to Boost Your Immune System This Winter

We all have times when we could use a little extra boost to our immune system. Cold and flu season are certainly part of that time, or the long winter weeks when we’re stuck inside and more likely to catch something. It’s also important anytime you board a plane or when your kids start school. Here are three simple things you can do daily to strengthen your immune system. Which brings up a good point: For best results, implement daily. Let’s start. 

 

Eat Plenty of Fresh Fruits and Vegetables 

 

All systems of your body work best when they are properly fed. This includes your immune system. Stick to a mainly whole foods-based diet that includes plenty of fresh fruits and vegetables. If you feel like you might be a little under the weather or suspect that you may have come into contact with someone sick, increasing your intake of Vitamin C may help as well. Eat a few citrus fruits. Broccoli, cauliflower, and kale are other great options. 

 

Avoid eating processed foods. It takes a lot of time and effort to digest them and you don’t want to weigh your body down with extra work when that energy could be used to boost your immune system, keep you from getting sick, or help you get well sooner. 

 

Get Some Exercise 

 

In addition to eating well, get out there and get regular exercise. For best results, work out in the fresh air. Something as simple as a daily quick walk can help you stay well and strengthen your body. It has the added benefit of helping you to de-stress. I don’t have to tell you that you’re more likely to get sick when you are stressed out. Use daily exercise to destress and stay well. It will also help you with the last way to boost your immune system. 

 

Make Time for Sleep 

 

This last tip is easy to skip over, yet it is the most important one for most of us and the one that can give your immune system a great boost. It’s getting enough sleep. Make the time to get seven to eight hours of sleep each night. Practice good sleep hygiene. Don’t let the word scare you. It means turning off your phone and other screens a few hours before bed. Keep your bedroom calm, quiet, and at a temperature that encourages sleep. It also includes establishing and sticking to a bedtime routine. As an added bonus, you’ll feel more energized for everything else you have to do all day. 

Good Hand Hygiene is Your Best Line of Defense Against Cold and Flu

With cold and flu season underway, and the pandemic scares of recent years, we all want to do what we can to avoid getting sick. Unlike bacterial infections that can quickly be cleared up with a round of antibiotics, with sicknesses caused by viruses like the flu or the common cold, you often have to ride it out. While there are medications that can help ease your symptoms, your immune system must fight the viral infection off. Why not take it easy on your body and do what you can to avoid catching it in the first place. 

 

Your first line of defense to avoid getting sick this year is simple - Wash Your Hands. That’s right. The simple act of washing your hands frequently with soap and hot water limits the spread of cold and flu viruses and your chance of coming down with them. Get in the habit of washing your hands whenever you’ve been out in public, and whenever you can throughout the workday. Wash them before you eat or drink food and when hot water and soap aren’t available, use an alcohol-based hand sanitizer. 

 

Why is this so important? Because you are more likely to pick those viruses up with your hands than any other way. Sure, having someone cough in your face doesn’t help, but your chances of getting the flu or coming down with the common cold thanks to contact with a handrail or doorknob are much higher. You pick the virus up by moving about your day. It could be touching the handle of a shopping cart or closing a door behind you. It’s now on your hands, which isn’t a big problem by itself. It can’t enter through the skin there. 

 

The problem arises when you touch your face. It happens a lot more than most of us are aware of. We touch our nose, rub our eyes, or get our fingers too close to our mouth when we eat or cough. The virus makes it to a mucous membrane in any of those areas and it’s right where it wants to be. 

That’s why it’s important to wash your hands. It isn’t some busy work that healthcare professionals give you to make you feel like there’s something you can do. It is your best line of defense. So, what are you waiting for? Go wash your hands. 

 

Finding Your Purpose May Require Change

People have difficulty accepting change. However, it’s the one aspect of life we know will happen. Change is going to happen whether we like it or not. If you don’t do well with change, you should reverse your aversion to it.

 

Think of it this way. Perhaps you haven’t yet found your purpose because you have resisted change. That is a common affliction with many people. They simply refuse to accept that something different is happening in their lives. 

 

The good news is people adapt with relative ease. After a while, you’ll have no choice but to accept most of the changes that happen in your life. People close to you will move on (one way or another). You will go through stages of life. In the end, you will cherish the memories that you have.

 

There are unintended consequences in most changes that occur for you. For instance, your current boss may leave the company, and a new one is going to replace them. You enjoyed working for the old boss and are dreading the new one. He or she could be someone you don't like. Then again, the situation could now be beneficial to you. Perhaps you and the new boss think along similar lines, more so than your old boss.

 

You will need to deal with changes in your personal life, too. Your kids are going to move out of your house eventually. You may have to one day take care of your parents, and so on. When you are young and first starting out on your own, you don’t think of these situations.

 

The most significant benefit of any change is that it may be just what is needed to find your purpose. If you are used to the same routine, and it doesn’t seem right for you, changes may give you the boost and desire to find something that is right for you.

 

You should try to expose yourself to change more often. Some changes you cannot plan. However, there are many that you can. For instance, you can try to take an opposing point of view that you would never dare to in the past. If you favor a political party, speak with people from the opposite party. Try to keep an open mind when doing this. Ask them how they chose that point of view.

 

By exposing yourself to change, you will become better at accepting it. When this happens, you may be closer to discovering who you are and what is your purpose.

 

Obstacles Can Help Define Your Purpose

If you don’t know your purpose in life, look back on the obstacles you faced. Some obstacles you have no choice but to work through. For instance, if you don’t pay your taxes, the tax man will eventually find you. It’s rare that people get away with this. These are not the obstacles that define you. They are just annoyances that you must sort out.

 

You can choose to handle or ignore other obstacles you face. Your choices help define your purpose. For instance, if you come across a problem at work that requires a skill you don’t have, you can either let someone else handle it or learn how to do it. This experience will carry you through and possibly get you a promotion. On the other hand, if you let others handle the problem because you weren’t qualified, you weren’t meant to find a solution. It is not part of your purpose.

 

You may believe that you can learn any skill, and to some degree that is true. However, if it is something you aren’t passionate about or isn’t something you desire to learn, it’s going to be difficult. You won’t have a passion for everything that comes your way. In fact, you may feel the opposite about several of them.

 

When you are willing to do what it takes to overcome certain obstacles, you should look at the process on how you did it. Having the determination to overcome a barrier helps define your purpose, but the steps that led to the solution can also be telling. Don’t underestimate this as there may be hidden clues to understanding yourself better. In fact, the obstacle itself may not have defined much, but something within the process told you a lot more.

 

Obviously, the bigger the obstacle, the more defining it will be for you. Small obstacles and everyday problems are not going to make much of a difference about your purpose. Although, how you go about overcoming them can be.

 

If there are obstacles that are too overwhelming, try to figure out why. When you break this down, you may find the reasons are no longer valid. You may have had a stigma about something and made assumptions that you can’t handle it. However, new experiences and the wisdom of age may help you see it’s not as difficult as you once believed. That too is part of what defines your purpose.